Tuesday 5/21/19


1) From CrossFit Linchpin:

For time:
1000m row
Accumulate 1 min L-Sit (scale: knees at 90 degrees)

*Rest 3:00*

For time:
Accumulate 1 min L-Sit
1000m row

If you cannot hold the L-sit position, then rest before continuing. Score is total working time.

2) After Party 

Complete 50 reps (Rx+ 60, scaled 40) of each, partitioned as you want:
HR Pushups
Glute Bridges

Wednesday 3/13/19


1) Paused front squat  

5x3 with 3 second pause on first rep, then 2 regular reps

*start at 70% and try to build to 80% by the end

2) 8 deadlifts (135/95) (Rx+ 155/115)
7 hang power cleans
6 hang power snatches
8 toes to bar
7 pull ups
6 chest to bar
6 deadlifts
5 hang power cleans
4 hang power snatches
6 toes to bar
5 pull ups
4 chest to bar
4 deadlifts
3 hang power cleans
3 hang power snatches
4 toes to bar
3 pull ups
2 chest to bar

**11 min cap**

Tuesday 3/12/19


1) Beginner/Intermediate: 10 min DU practice with coach

Adv: Strict HSPU practice 4 min. if can perform StrHSPU in full ROM, then:
50 HSPUs for time
*6 min cap

If cannot perform SHSPU, then continue practicing with decreasing abmat heights for full 10 min

*we will retest. if you can't complete 50 that's fine we want to improve this time or rep number

2) Alt EMOM 24
1) DB Renegade Rows (no pushup, each arm row is one rep)
2) Cal Row
3) Double Unders (divide reps by 2, round down for score)
4) Rest

Score is total reps

3) 30/30 windshield wipers

Friday 2/22/19


Reminder today is our FIRST Open workout of the season! Join us tonight during 4:30pm and 5:30pm to throw down with your fellow athletes . Don't forget our  first theme is SUPERHEROS so come wearing your best SH outfit! 

1) CrossFit Open 19.1!!!!

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target